BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250829 40:00-65:00 Workout 2: 250831 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets. Include barbell cycling. – We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks. Warm-up (No Measure) 1 set: 5:00 row, bike, or ski 1 set: :30 couch stretch (each leg) :30 jump rope :30 pigeon pose (each leg) :30 jump rope :30 inchworm walkouts :30 jump rope :30 bodyweight box step-ups :30 jump rope :30 dumbbell box step-ups– Use the first 5 minutes to get yourself slightly out of breath and sweating. – Use the rest of the warm-up to get your hips...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog 2 rounds*: 10 Ring rows 10 Glute bridges 10m Walking lunges *At some point during the 2 rounds, each member needs to perform 5m Sled pull. Workout (4 Rounds for reps) Conditioning: 4 x 10 min on / 2 min off: 1k Run, RPE 7-8 (race pace) 10m Sled pull 100/80 kg 40m Sandbag walking lunges 20/10kg – 45/20lbs Max distance Erg in remaining time. RPE 5-6Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 200-meter jog 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 10 alternating Samson stretches 10 banded side steps (right) 10 banded side steps (left) 250826 (Time) – RX – 3 rounds for time: 600-m run Rest 1:00 400-m run Rest 1:00 200-m run Rest 1:00 – Score is total time. – INTERMEDIATE – Same as Rx’d – BEGINNER – 3 rounds for time: 300-m run Rest 1:00 200-m run Rest 1:00 100-m run Rest 1:00 – Score is total time. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 foam roll calves 1:00 standing pike stretch – AT-HOME – (AMRAP – Rounds and Reps) – AT-HOME – AMRAP 20: 8 V-ups 10 DB hang clean and jerks (35/50 lb) 14 alternating DB step-ups (35/50 lb) (20 in) – Use one...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Kipping shoulder warm-up | 5:00 2 sets: 10 row strokes | arms and hips only, legs stay straight 10 PVC pass-throughs 10 scap shrugs on rings or pull-up bar 5 dumbbell swings/arm Dumbbell and kipping review | 5:00 2 sets: 5 kip swings 5 dumbbell strict presses/arm 5 kipping knee raises 5 dumbbell push presses/arm Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row – RX – AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (35/50 lb) 12/14-cal row – Perform 5 clean and jerks with one arm, and then switch. – INTERMEDIATE – Same as Rx’d – BEGINNER – AMRAP 20: 8 hanging knee raises 10 DB hang clean and jerks (20/35 lb) 12/14-cal row – Perform...Read more